Research
has shown that high blood pressure, or hypertension, can be lowered by following
the Dietary Approaches to Stop Hypertension (DASH) eating plan and
reducing the amount of sodium consumed.

The DASH study, supported by the
National Heart, Lung, and Blood Institute (NHLBI), showed that blood pressures
were reduced with an eating plan that is low in saturated fat, cholesterol, and
total fat, and that emphasizes fruits, vegetables, and low-fat dairy foods. This
eating plan—known as the DASH eating plan—also includes whole grain products,
fish, poultry, and nuts. It is rich in magnesium, potassium, and calcium, as
well as protein and fiber, and it calls for reduced amounts of red meat, sweets
and sugar-containing beverages.

The 2005 Dietary Guidelines
recommend that adults consume 4 ½ to 5 cups of fruits and vegetables daily,
which is about half the food on your plate at each meal. The DASH eating plan is
in line with these recommendations.

In the DASH study, the greatest
blood pressure reductions were for the DASH eating plan when people consumed
1,500 milligrams or less of sodium per day. Those with hypertension saw the
biggest reductions in blood pressure, but those without hypertension also saw
large decreases in blood pressure.

Americans get only half the
amount of potassium and fiber they need. The majority of Americans don’t get
nearly enough vitamin C, vitamin A, or magnesium. Fruits and vegetables are rich
in all of these.

Diets rich in potassium can lower
blood pressure and help blunt the effect of salt on blood pressure. Less than 10
percent of adult men and 1 percent of adult women get adequate potassium needed
for healthy blood pressure. Blood pressure is directly related to the balance of
sodium and potassium in the blood. Americans may be consuming more sodium than
they think because 75 percent of sodium is consumed from processed and fast
foods and only 5 to 10 percent from added salt.One teaspoon of table salt (about
6 grams of sodium chloride) equals 2400 milligrams of sodium, so the amount of
sodium we’re talking about at 1,500 milligrams equals about 2/3 teaspoon of
table salt. These amounts include all salt consumed—salt that is in food
products, used in cooking, and added at the table.

Only small amounts of sodium
occur naturally in food. Processed foods account for most of the salt and
sodium Americans consume. Be sure to read food labels to choose products
lower in sodium.